#sparta

Date: 2026-03-20
AO: Sparta
Q: Atlas ,
PAX: Atlas, Pop Fly, Nano, Monk, Dunder, OnlyFans, Drano, NOAA, Monte Karlo, Doodles, Gamestop FNGs: None
COUNT: 11
WARMUP:
SSH; Willy may say; copperhead squats; down dog; cherry twist

THE THANG:
EMOM 3 kraken burpees every 5 minutes

Round #1: 5 perfect merkins, bear crawl 10yds, and back Thrusters (10), KSwings (20),
lateral squats (20),
plank jack (20),
flutter kicks (20).
BBSU (20)
Rinse and repeat by increasing 10 yards each time on bear crawl MARY: Lower plank
PRAYERS & ANNOUNCEMENT:
Road clean up
Hike
Murph challenge
COT: Free up time for you and your family. Quality over quantity.